Baked fish with crispy rice and veggies

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Serves 5

Ingredients

  • 4-5x 150g white fish fillets

  • 1x 400g can of lentils (drained and rinsed)

  • 1x 250g microwave pack of brown rice or quinoa blend

  • 250g punnet cherry tomatoes

  • 1x bunch of broccolini

  • 1/2 cup frozen green peas

  • 1x bunch of asparagus

  • 2x large zucchini

  • 1x small red onion (optional)

  • 4-5 cups baby spinach and rocket

  • Herbs and spices - rosemary, paprika, basil, turmeric, ginger, garlic, etc

  • 1 tbsp. extra virgin olive oil

  • t tsp. lemon zest

  • Balsamic vinegar

How to prepare and bake?

  • Preheat oven to 180°C.

  • Place brown rice and lentils (drained and rinsed) into a baking tray and arrange so it covers the bottom of the pan

  • Dice cherry tomatoes and onion and keep asparagus and broccoli long - arrange all the veggies across the rice and lentil base + the fish fillets across the top

  • Dress with olive oil, garlic, lemon and herbs and spices of your choice

  • Bake for 15-20 minutes or until the flesh is flaky and cooked through the middle of each fillet

  • Serve with rocket/spinach and spiralled zucchini as a side salad with balsamic vinegar

Nutritional Benefits!

  • High source of dietary fibre and prebiotic fibre!

  • Rich in antioxidants from the array of coloured vegetables

  • Great source of protein (both animal and plant-based!)

Inspired by: Aimee, Lane Cove, Wahroonga, Hunters Hill Dietitian

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Thai Style Baked Fish

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I've always been a big supporter of the Mediterranean diet and its inclusion of fish. Fish contains Omega 3's important for maintaining healthy cholesterol levels. It also helps reduce inflammation in the body (inflammation can lead to increased risk of chronic disease and other health problems). Try and include a fresh fish meal at least once in your week. It mixed things up anyway and tastes delicious if infused with some herbs!

Ingredients:


• 6 lemongrass stalks
• 12 Kaffier lime leaves
• 1 large kg fillet of firm white fish e.g. Barramundi, Ling, King Fish
• ¼ store bought red curry paste
• 2 Tbsp Shredded ginger
• 3 garlic cloves (sliced)
• 2 long red chilis, seeds removed and chopped
• 2 Tbsp vegetable oil
• 1 Cup Coriander leaves
• 1 Cup Mint leaves
• 1 Cup Thai Basil leaves
• Steamed basmati, doongara or mahatma rice and lime wedges, to serve

 

Directions:

Preheat over to 200 degrees. Place the lemongrass and lime leaves in a baking tray lined with non-stick baking paper and top with fish, skin side down. Spread the flesh of the fish with the curry paste. Combine the ginger, garlic, chili and oil. Sprinkle over the fish and bake for 20-30 minutes or until the fish is cooked through. Top the fish with the coriander, mint and thai basil and serve with steamed rice, a big bunch of vegetables or salad and lime wedges. Oh and then totally eat it all up...

Ash ;)